MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend.
Conditioning:
Partner up, then perform as many rounds and reps as possible in 9 minutes of:
3 Strict Pull-ups
6 Push-ups*
9 GHD Sit-ups
12 Double Unders
15 Calories Rowed
For Score
*Burpees can be substituted
Partners alternate exercises
Strength:
Shoulder Press
1-Rep Max
Compare to Monday, 14 November 2016
Flexibility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:00/side
Quad Smash – 1:00/side
Overhead Distraction w/External Bias – 1:00/side
Glute Smash – 1:00/side
Royal Huddleston Burpee Challenge:
Day 111
Post score, max load, and experiences to comments
Dropped in at Crossfit Redline in Naples, FL:
Primer:
50 ft suitcase carries
10 reverse lunges
3 rds for core activation/primer
Glute activation knee raise: 10 each leg
WOD: EMOM C&J
3 @ 50%
2 @ 60%
1 @ 70%
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 85%
1@ 85%+ x 2
Worked to 118#
Super fun class! Always fun to see other gyms.
I am super interested in learning more about the glute and core “activation” work they did before the lift. That looks like something that could be super useful.
Dropped in at Crossfit Redline in Naples, FL:
Primer:
50 ft suitcase carries: 80#
10 reverse lunges
3 rds for core activation/primer
Glute activation knee raise: 10 each leg
WOD: EMOM C&J
3 @ 50%
2 @ 60%
1 @ 70%
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 85%+ x2
You can stay at 85% or build up for one or two more sets.
Built up to 255# (92%)
Love the opportunity to see what other gyms program and how they operate. You can always take something away and help make you and others better. Thank you Redline Crossfit for letting us drop in. If you are ever in Naples, FL I highly recommend getting a workout there.
D.
CWOD. Team Juper Stretchimal. 321. Rx
Swod. 185. 5 Pr. 190 stopped me dead in my tracks.
Love the name!
What D said.
SWOD: 105# 3# PR and 7lbs up from the last 1rep
108 did the same thing to me D!
Strong work girl!
CWOD: 256 Rx
Partnered with Grant (he wore 20 lbs vest). Nice work!
SWOD: 155 lbs (10 lbs PR!)
After being stuck at 145 for a year
10# PR on SP is really impressive! Strong work!
CWOD:
Team “Ape Boy”
278 Rx+ (20# vests)
That is 6 rounds plus 8
SWOD:
190#
10# more than last time, and only 5# under PR. Gotta work the Strict press.
Congrats to all the PR’s today!!
Team
mom&son w Mark 190 Rx me banded PLU Mark
100# SP maintained PR
Mark 195# SP
That boy is strong like his mama.
With Katie
181
4rounds + 1 Plu
SWod
69#
Katie you are so much fun!!
CWOD:
4 rds +17 Rd
w/Doug
Robert shadow
SWOD:
135 #
CWOD 259 Rx partner with Drake
SWOD 168# for an 11# PR
Holy smokes! 11# on SP? That’s huge.